29/03/24 Friday Workout of the Day

Warm-Up

2-3 Sets, For Quality

1:00 minute Cardio Choice

10 Deep Lunge Mountain Climbers

10 Russian KBS + 10 American KBS

:30 second KB Dead-Bug

20 Alternating Bird Dogs

Weightlifting (Time Cap: 15:00 minutes)

Deadlift

1 x 4 @ 77%

1 x 4 @ 80%

1 x 3 @ 82%

1 x 3 @ 85%

1 x 2 @ 87%

Percentage is based on your 1-rep max Deadlift

Rest as needed between sets

Conditioning

"Matagarup"

For Time:

21-15-9

Deadlift, 100/70kg

Burpee

Calorie Row   

Female Row : 17-12-7 Calories

Machine Subs: 

Option 1: Bike Erg or Ski Erg : Same Calories 

Option 2: Calorie Echo Bike 

16/12 - 12/9 - 8/6

Option 3: Assault Bike

18/15 - 14/11 - 9/7

Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories 

4 Sets, For Quality

10 Glute Ham Raise

:30 second Weighted Sorenson Hold

10/10 Side Lying Banded Clam Shells